I Ran a 30 Minute Faster Marathon in 6 Months - Running Slow to Run Faster

This is how the "running slow to run faster" principle helped me to take over 30 minutes off my marathon finish in the 6 months between Berlin Marathon 2017 and Rotterdam Marathon 2018. Low heart rate training made a huge difference to my running endurance and speed, helping me to run faster for longer, without getting so tired.

🔴 WATCH NEXT

➜ The WORST Part of Running Slow to Run Faster:

➜ The No.1 Most UNDERRATED Running Principle:

➜ 5 Reasons You're NOT Running Faster:

🏃‍♂️💪 GLUTE KICKSTART PROGRAMME:

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TIMESTAMPS:

00:00 - How I ran a faster marathon - Intro
00:36 - The biggest thing I changed in my running
02:27 - Changing my eating habits
03:43 - Sponsor - Squarespace
04:27 - Adding Speed Training
05:40 - Building Marathon Strength
06:51 - The secret sauce that improved my marathon pace

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ABOUT ME: I'm James Dunne, a runner, sports rehabilitation therapist (similar to physical therapist) and coach based in the UK (Norwich and London).

Since 2007 I've been working with athletes focusing specifically on helping distance runners and triathletes overcome injury and improve performance through developing their individual running technique.

Running biomechanics and physical therapy are real passions of mine. I love to help runners run strong and stay injury free.

#Running #JamesDunne #Fitness

[JamesDunne]

I made this video to share the story of the progress I made in 6 months between Berlin and Rotterdam marathons. This is NOT a textbook example of a sensible marathon plan, but it worked for me this time! Hopefully there'll be some food for thought here, to help you with your training!

[Mark-dftk]

Knocking over 30 mins off your marathon time in a few months is phenomenal...well done!

[YEMX]

Hey James...Thank you and Congrats! I'm over here in the USA and started following you several months ago. However, I must say running slow to run faster does work along with proper cross training and strength training as you indicated in your videos. I began using several of your training techniques and I happy to say I just completed my first Ultra. Marine Corps Marathon #47 in DC combined an Ultra, Marathon and 10K. I'm not the most efficient or fastest runner but for the first time after running several marathons I past the 26.2 mark just under 4:45 my fastest time before then was 5:15. I watch and follow several YouTube Running folks and you are at the top of that list. Thanks again

[geakins]

Super well done... i ran 4h25m for a marathon 7 years ago i went to 3.16 to 3.10 to now 2.57 mostly down to low hr training, it changed everything for me. Also upping my miles from 15 pw to 40 pw then up to now 55 pw did help but the low hr training was the foundation that is needed to run faster for longer. I was them able to build in speed sessions which helped the top end. I used to run my slw runs at 135 bpm which was around 8 mmile pace i now run at 115 bpm as my 135 bpm is now around 8mmile pace.

[Michel]

Secret sauce ingredient 3: the weight loss! According to online calculators, the weight loss alone already shaved off 15-20 minutes from your marathon time. Well done taking the improvement all the way to 36 minutes!

[stevio]

About 30 years ago I smashed my 10 mile, half Marathon and full Marathon pb’s on three consecutive weekends after introducing hill reps and 1 mile reps into my training over the winter.
My mileage was around 40 to 50 miles per week with 1 long run of about 15 to 18 miles, a session of 3 or 4 x 1 mile reps with 3 minute recoveries, a session of 300 metre hill sprints x 8, and two fast 8 miles club runs per week. That was quite intense but my 10 mile went from 67 minutes to 56 minutes, the following week my Half marathon went from 1:27 to 1:16, and the week after that my Marathon went from 3:27 to 2:44.

[thepsychologist]

5:24 "Incorporating some gentle sets of strides at the end of mid-week runs".
- Yep, this is exactly what I've done in my training this time around and I have to say, it's highly beneficial and I've seen some massive gains. It's also the psychological component. For example, on the first day of a training week I'll do a speed session after a 6km easy-pace run - 11x 400m hill sprints. Before the session starts, I always grimace about that effort that's required (although at the same time, acknowledging it WILL be beneficial). Now, take that session and compare it to the hill strides I do at the end of an easy run or progressive run during the week and even though my legs are fatigued (especially towards the end of the week), the effort doesn't seem as great (typically I'll do 6x 200m hill strides) but I know it's hugely beneficial because I'm pushing my body just that little bit more at the end of each mid-week run.

[jakejakejak]

Congratulations that's some achievement! Love the breakdown of your training, I probably could've listened to you talk about it for 30 minutes or so!

[FlatToRentUK]

Following my message the other day there's definitely some Marriott's Way in this video! Since I decided to sort myself out about 2.5 years ago I've dropped about 45 pounds although seeing as I'm 6'7" it doesn't look as dramatic as it would on someone shorter. I've only started running in the last 3-4 months though because I thought I was too big and heavy but reading Born To Run (not Bruce Springsteen's autobiography although that is also excellent!) changed my mind. Started doing Parkrun at Sloughbottom Park with a 28:40 but knocking a minute off each time and now at 24:36. Quite excited to see where I can get to with your tips and exercises so off for a run now. Given it's rained all morning I'm hitting the treadmill instead of Marriott's Way!

[jordans]

Hey 2:56PB marathon here, I 100% agree with the fast finish during the long run. Doing a run that has a slow portion then followed by a targeted (faster) segment is what makes the difference. Maybe add a cool down period as well.

[withoutpetunia]

Hi James, I really love your videos and they have helped A LOT! I was just wondering if you could also use kilometres in your video as well. That would be super helpful! Cheers

[YogaWithCriss]

I knocked 40 minutes to my marathon time in about 6 months by running slow (actually, from January to late April I was running on the snow only, since I don't have a treadmill), and for the subsequent marathons I cut 5 minutes and then another 5 minutes (2 months between the other marathons). I've been following several of the tips you gave in a bunch of your videos, including the strength exercises plus my yoga teaching. Thank you!

[jasonree]

Awesome! Can definitely recommend your training programs and agree little and often for strength work makes it doable around runs. My equivalent of chocolate buttons is cheese…it’s going to be tough!

[fergusanderson]

Great improvement over 6 months James. Well done. Anyways good sense on your videos - thanks.

[Ajumi-]

"i was confident, that my body can handle it".
thats what EVERY other runner which injured him/herself due to increasing mileageto fast, thought, too.

[karlosfandango]

I've always ran on feel. Turns out that would be 6:50 pace everytime. I felt completely fine with it. I was told I should slow down but I just couldn't. Then I got injured in 2020 and a bit fed up with running tbh. 8 months off.
When I started up again, I just happily ran at 7:30 pace. This went on for a year. Then my 5km PB's came shooting down. I have knocked on average 30 to 50 seconds off my times on various parkruns. So I'm sticking to slower training runs. It works. My speed runs are my parkruns every 2nd week. Hopefully I can up my mileage to improve on 10k, 1/2 and Marathon. Sub 3hr here we come baby.

[alanshrimpton]

I do the same but I do my strength work outs on the 2 days off. @59 just PB 1h28m41s Half marathon and 4 weeks ago 3h08 marathon. I think it was the mid week medium long which helped.

[fenlandwildlifeclips]

Have you thought about adding unsweetened cocoa to protein shakes? You get the choccy hit without the sugar. Also recommend buying some weights: it dies help improve strength & you can do it anytime if you have your own. No need for a gym.

[benkinnard]

As a bigger runner, did you ever consider swapping one of your runs each week for a cycle or row to help protect your knees etc?

[daiphillips]

Great video James. I've had an ongoing issue with my ankle tibilis posterior tendonopathy is what was suspected. I've recently had an ultrasound scan and they've told me the tendon looks smooth but slightly thickened and rounded showing signs if mild tendonosis. The issue is when i run even easy short runs its still tender for the next 24/48 hours.
I wear an orthotic to try ease some of the stress on the tendon. I've also just got a place in the London Marathon ballot (never run a marathon before). I'm hoping maybe you could do a video or something with some advice on getting my ankle through the marathon plan. Sorry if this question is a bit long winded. Thanks for the help. Keep up the good work.